4/15/13- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 16. April 2013 14:19

 

  

If you’re  having trouble catching your groove thing when your working out, try using tunes to keep your motivation up.  Turning up the tunes while exercising pushes you harder.  I’ve heard that your brain transfers the beat that it hears as a threat, which kicks up adrenaline and endorphins (which increase when you exercise anyway) and increases the blood/sugar levels which gives you more energy.

I find benefits in 3 ways:

1.    I love all kinds of music.  It just makes me happy to listen to tunes.

2.    2. When walking on the street, if my battery on my i-pod dies, my legs feel heavier, I focus on how hard I’m breathing…how tired I am…when am I going to get closer to home?  But, Earth, Wind and Fire ( I know I’m dating myself) or Latino/dance music plays and I’m ready to rock-n-roll.

3.     When I’m at the gym, I’m there to work.  For me, it’s not a social opportunity.  I’m there to work out, and go.  Wearing ear phones communicates that I don’t want to chat.

An old fashioned cassette player will work, but the audio library that is available for downloading on line is fantastic, and very motivating.

                                                        
 Thursday- 4/15/10 Workout Diary:
Bike ride- 50 minutes, 10.1 miles
                                                                                                                          
Thursday- 4/15/10 Food Diary:

Breakfast-

1 scoop whey protein, 1/2 cup frozen berries(130 cal)

1 apple ( 75)

A.M. Snack-

1 cup egg whites, 1 cup spinach (110 cal)

1/2 cup high fiber cereal (80 cal)

Lunch- 

4  oz. Salmon steak (250 cal)

Salad-8 asparagus spears, 1/3 brussel sprouts, 1/2 red sweet pepper, 2 tbls black beans, 1 tbls sunflower seeds (no salt) (106 cal.)

P.m. Snack-

1 whole wheat tortilla( 40 cal)

2 tbls organic almond butter, 1 small banana(230 cal)

Dinner- 

 3 oz shrimp ( 90 cal) 

1 cup purple cabbage, splash of balsamic vinegar, cooked in 1/2 tsp. sesame oil( 75)

1/2 cup broccoli ( 26 cal) 

Dessert-

 1/2 cup low fat yogurt, 1/4 cup non fat cottage cheese, 3 strawberries(150 cal)

TOTAL CALORIES-1212

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Paula's Healthy Living

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